Becoming and Explosive mother f#%*er!!

[Dnutz]

What would be the method to becoming one of the most explosive ppl ever? I want to increase all aspects of strength, like vertical leap, 40 yard dash, squat, bench, etc. I just want to be a beast like david boston, lol, except i play bball. Anyone have any routines/suggestion for me to become a explosiv mfer? Thanks!

 

[coolcolj]

http://www.t-mag.com/nation_articles/259per.jsp

 

[Dnutz]

thanks cool

 

[coolcolj]

off course you still need to do your sprints, jumps practise etc and technique work

sprints will make your strength, power and vert go up as well

 

[Dnutz]

k.....

i have 40 yrds in my back yard, what kind of set/rep scheme should i use? Oh and do u think if i gave u some stats u could help me out with a program for speed/vertial leap? Thanks again!

 

[coolcolj]

well I'm no expert on sprints, I just do 5x 30 m sprints with full recovery on one day, and then 5x100 sprints at half speed on the next session (for recovery purposes) and back again.

Sorry really I only know how to train myself - I'm in no position to to program out a routine for someone, there is a lot of trial and error involved. It really is a multi year thing. It is best to get as strong as you can in the first year, and then go from there as you can't have power without strength

this will help

http://www.mesomorphosis.com/exclusive/staley/ss.htm

But that article linked above with give you plenty of ideas.
Failing that you can always hire Charles Poliquin - trainer for Boston

 

[slobberknocker]

squats
deadlifts
clean and jerk
power clean
snatch

everything in the 4-6 rep range


Also:

sprints
agility work

 

[slobberknocker]

This is the routine I'm following for football. See if this gives you any ideas:



MON
rest

TUES
agilities, sprints/conditioning

WED
clean and jerk 4x6
bench 4x4
military press 4x6

THURS
squat 4x4
snatch 4x6
abs

FRI
rest

SAT
agilities, sprints/conditioning

SUN
hang clean 4x4
deadlift 3x6
wide chins 4x6

 

[collegiateLifter]

the WSB method would likely offer some utility and act as a base that you could modify...

 

[Vortexx]

Sled dragging sprints are ok, but if you look at monster truck mud racing contests, you see that they use sleds with accomedating resistance, that gets heavier during the attempt (hey, sorta like bnechpress with chains). It would be nice if one could do sprints with a sled or chains or something that allows you to gradually get more resistance during the second part of the sprint. This way, you learn not only to be a fast starter, but also a fast finisher....